WEIGHT: ??? (???)
SUPPLEMENTS:
All American EFX - Karbolyn
All American EFX - Nytric
All American EFX - Kre-Alkalyn
All American EFX - Test Charge
All American EFX - Aroma Block-R
Infinite Labs - MassPort
Optimum Nutrition - Optimen
Universal - Animal Flex
Bodybuilding.com - Scream
Nature's Something - Fish Oil
Controlled Labs - Purple Wraath
Optimum Nutriton - Gold Standard Whey Protein
WORKOUT:
Sheiko #40 - Week 3/Day 1
Barbell Squat - 185x5, 225x4, 265x3, 265x3, 300x2, 300x2, 340x1, 340x1, 340x1
Barbell Bench Press - 140x5, 165x4, 195x3, 195x3, 220x3, 220x3, 250x2, 250x2, 250x2
Barbell Squat - 205x4, 245x4, 280x4, 280x4, 280x4, 280x4
DB Flyes - 35x10, 40x10, 40x10, 45x10, 45x10
Good Mornings 135x5, 135x5, 135x5, 135x5, 135x5
CARDIO:
NONE
THOUGHTS:
Absolutely cruised through this workout no problem. The squat singles were deep and powerful. Bench wasn't near as bad as I thought it was going to be. Had me wishing I was doing 270x2 instead. Great way to start out the week!
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02-04-2013, 03:04 PM #1381
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9529
Path to MASS - Day 81
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02-04-2013, 04:57 PM #1382
- Join Date: Sep 2010
- Location: Boise, Idaho, United States
- Age: 43
- Posts: 2,869
- Rep Power: 5990
Good looking session big man! Glad to see everything is going good!
Darren Conroy
Controlled Labs Sponsored Natural Athlete
ISSA Certified Personal Trainer
Aesthreadics.com
info@aesthreadics.com
FREE Controlled Labs SAMPLES
forum.bodybuilding.com/showthread.php?t=149596763
Free Controlled Labs supps for your labels
http://forum.bodybuilding.com/showpost.php?p=117636651
Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice
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02-04-2013, 05:28 PM #1383
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02-05-2013, 05:40 AM #1384
That's a lot of good squatting sir!
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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02-05-2013, 05:46 AM #1385
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9529
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02-05-2013, 05:58 AM #1386
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02-05-2013, 09:51 AM #1387
Great workout Stan, squats are crazy!!
[][][]ProMera Sports Rep[][][]
Buy any PromeraSports product automatically receive a 25% discount at checkout!!
Subscribe to Cret-Nation Community
http://forum.bodybuilding.com/showthread.php?t=159699471
Team Ogre!
Come in and check out my log!!
http://forum.bodybuilding.com/showthread.php?t=147818213&pagenumber=
This is the man if you want a coach!!
bodyspace.bodybuilding.com/bigwade800/
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02-05-2013, 12:02 PM #1388
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02-05-2013, 01:11 PM #1389
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9529
Thanks everyone! My left shoulder was throbbing all last night after my workout but is fine today (getting old? ). Really feeling stronger halfway through this iteration of Sheiko and it's taking all I have not to up my weights a bit, but I'm going to stay the course. If I'm feeling good and have some gas after my prescribed deadlifts tomorrow, I may make a run at a new deadlift PR
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02-05-2013, 06:42 PM #1390
- Join Date: Sep 2010
- Location: Boise, Idaho, United States
- Age: 43
- Posts: 2,869
- Rep Power: 5990
atta boy! Consistency and Intensity my friend!! Looking great!
Darren Conroy
Controlled Labs Sponsored Natural Athlete
ISSA Certified Personal Trainer
Aesthreadics.com
info@aesthreadics.com
FREE Controlled Labs SAMPLES
forum.bodybuilding.com/showthread.php?t=149596763
Free Controlled Labs supps for your labels
http://forum.bodybuilding.com/showpost.php?p=117636651
Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice
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02-06-2013, 09:27 AM #1391
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02-06-2013, 09:48 AM #1392
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02-06-2013, 10:04 AM #1393
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02-06-2013, 12:59 PM #1394
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02-06-2013, 06:26 PM #1395
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9529
Path to MASS - Day 83
WEIGHT: ??? (???)
SUPPLEMENTS:
All American EFX - Karbolyn
All American EFX - Nytric
All American EFX - Kre-Alkalyn
All American EFX - Test Charge
All American EFX - Aroma Block-R
Infinite Labs - MassPort
Optimum Nutrition - Optimen
Universal - Animal Flex
Bodybuilding.com - Scream
Nature's Something - Fish Oil
Controlled Labs - Purple Wraath
Optimum Nutriton - Gold Standard Whey Protein
WORKOUT:
Sheiko #40 - Week 3/Day 2
Deadlift - 250x4, 300x3, 350x3, 350x3, 405x2, 405x2, 455x1, 485x1 - DONE
Barbell Bench Press - 140x6, 165x5, 195x4, 195x4, 205x3, 205x3, 220x2, 220x2, 220x2, 205x3, 205x3, 195x5, 165x9, 140x11
DB Flyes - 30x10, 40x10, 40x10, 40x10, 40x10
Rack Pulls - 325x5, 375x5, 375x5, SKIPPED 425x4x4
Barbell Lunges SKIPPED
Swiss Ball Crunches 20, 15, 15
CARDIO:
NONE
THOUGHTS:
Well this workout was absolutely horrible in several different ways. First off, I was dragging ass before I even stepped in the gym. No fire, no motivation. Deadlifts weren't too difficult, but when I hit 485, I started seeing stars and just felt wiped out. I didn't push any further because I wasn't feeling it and didn't wanna risk injury. Bench press has been brutal this week, not because the weight is heavy but my shoulders have been THROBBING. Benching 3x/week for the last 11 weeks has done a number on. Rack pulls I had nothing left, so I quit halfway through and went home.
What I realized is that I am in desperate need of a deload. I am on my 3rd Sheiko cycle now with no deload in between. Probably assinine of me, but I had been feeling good. I just hit a wall today. Everything aches, motivation is low, feeling run down. The plan is to take off Sheiko until Monday. Will be going in on Friday night for a light bicep/tricep workout but that's it. Come Monday I'll pick back up with Sheiko #40 and keep on grinding.[/QUOTE]
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02-06-2013, 08:51 PM #1396
Sorry to see that you had a bad workout, happens to us all. Hope the shoulder issue clears up quick, going through shoulder and elbow pain myself. I think a deload would be good and get you back in the game.
[][][]ProMera Sports Rep[][][]
Buy any PromeraSports product automatically receive a 25% discount at checkout!!
Subscribe to Cret-Nation Community
http://forum.bodybuilding.com/showthread.php?t=159699471
Team Ogre!
Come in and check out my log!!
http://forum.bodybuilding.com/showthread.php?t=147818213&pagenumber=
This is the man if you want a coach!!
bodyspace.bodybuilding.com/bigwade800/
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02-07-2013, 06:11 AM #1397
That's why I like my program I deload every 3 weeks and its awesome. I hardly ever hit a wall. That being said I am sore as hell right now and have 470x5 planned for my top set of deads today
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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02-07-2013, 07:07 AM #1398
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
You even said you wasnt feeling great before the session
Well done for still going to the gym and doing your workout
Keep your head up high and keep pushing___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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02-07-2013, 07:10 AM #1399
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02-07-2013, 08:23 AM #1400
Glad you listened to your body, my right shoulder been bugging me too. Keep up the great work in here!
Logs:
CORE NUTRITIONALS- Core ABC Log(Current)
http://forum.bodybuilding.com/showthread.php?t=155829753&p=1110237253#post1110237253
BETANCOURT- D-Stunner Log
http://forum.bodybuilding.com/showthread.php?t=154348601&p=1080083291&posted=1#post1080083291
AAEFX- Nytric EFX Pro Log
http://forum.bodybuilding.com/showthread.php?t=152192813&p=1032369553#post1032369553
BETANCOURT- Pure Aminos Log
http://forum.bodybuilding.com/showthread.php?t=151561123&p=1019213503#post1019213503
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02-07-2013, 10:16 AM #1401
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02-07-2013, 11:15 AM #1402
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9529
I just want to stress it's not an injury as much as it is an overuse thing. I have been doing upwards of 20 sets of bench presses, 3 times a week for 11 weeks. I am surprised they lasted this long to be honest. I have no doubt that 4 days away from Sheiko will do them good and will be back strong as ever on Monday.
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02-08-2013, 12:18 PM #1403
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02-08-2013, 01:16 PM #1404
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9529
What do you think about...
Training lagging bodyparts following a routine such as 5x5 or even something crazy high volume like Sheiko? For me that would be arms and shoulders. My arms have grown very little, if at all over the last 4 years. My legs have responded tremendously as well as my back and chest from these "powerlifting" style routines. I know the smaller muscles have a harder time handling such workouts, but wonder if it would be worth a shot...
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02-08-2013, 01:19 PM #1405Logs:
CORE NUTRITIONALS- Core ABC Log(Current)
http://forum.bodybuilding.com/showthread.php?t=155829753&p=1110237253#post1110237253
BETANCOURT- D-Stunner Log
http://forum.bodybuilding.com/showthread.php?t=154348601&p=1080083291&posted=1#post1080083291
AAEFX- Nytric EFX Pro Log
http://forum.bodybuilding.com/showthread.php?t=152192813&p=1032369553#post1032369553
BETANCOURT- Pure Aminos Log
http://forum.bodybuilding.com/showthread.php?t=151561123&p=1019213503#post1019213503
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02-08-2013, 01:20 PM #1406
- Join Date: Feb 2003
- Location: Ephrata, Pennsylvania, United States
- Posts: 24,588
- Rep Power: 283665
I know for myself Stan I never did a 5X5 or so much a Powerlifting routine for lagging bodyparts (for me for years it was my legs) I just started training them on a more condensed cycle. Meaning I would train legs twice per week, or once every 3 days or so and did that for a long time until they started to catch up.
I mean even to this day I can still bench almost as much as I can squat (even though my squat has now surpassed it) but this wasn't the case for a very long time. So it took more volume, more times per week for the lagging bodypart to catch up. The rep schemes (meaning 3 X 10 or 5 X 5 or whatever) didn't matter as much as the training frequency did.
Hope that helps!
-Spaz
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02-09-2013, 07:27 AM #1407
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9529
Path to MASS - Day 88
Coming up on Day 90 - will see if I can take a few pics later tonight and post up my 90 day progress. Will also take some bodypart measurements and see where the most fat accumulated
Went into the gym yesterday evening for a low key biceps/triceps/shoulder workout. Just chasing a pump really, nothing crazy. Still in deload mode until Monday and am not going anywhere near the gym this weekend. Will be anxious as all hell to get back to it come Monday though!
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02-09-2013, 07:31 AM #1408
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9529
I may do just that.
Yeah, I'll have to see. I have trained arms twice a week before in an attempt to increase frequency like you said, and it always results in me getting really bad tendonitis in my forearms. Maybe if I revisit this idea again I will be more careful with my exercise selection and choose ones that don't stress the forearms as much, idk.
Also, the reason 5x5 seemed to help my legs/chest so much is because you are benching 3x/week and squatting 2-3 times per week. So yeah, the increased frequency seemed to be the key there. Just have to figure out a way to translate those successes to arms.
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02-09-2013, 08:09 AM #1409
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02-09-2013, 09:01 AM #1410
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